Vacation Fitness Tips

 

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Are you worried about losing your fitness momentum during your upcoming vacation? Don't sweat it! As a naturopathic doctor and someone who loves to travel, I'm here to tell you that staying fit and exploring new places can go hand-in-hand. In this blog post, I'm sharing my go-to fitness tips to help you stay active and energized while exploring new destinations.

3 Ways to Incorporate Exercise into Your Travel Plans

1. Explore on Foot

Ditch the taxis and tour buses and opt for exploring your destination on foot. Walking is a fantastic way to immerse yourself in the local culture, meet fellow travelers, discover hidden gems, and rack up those steps! If you're unsure where to start, consider joining a local guided walking tour.

2. Choose Fun, Physical Activities

If you already have a favorite activity, like hiking or biking, make sure to include it in your travel plans. If you're feeling adventurous, why not try something new? I had an absolute blast trying stand-up paddleboarding a few years ago. It's a great way to work your whole body while enjoying stunning scenery. Kayaking and surfing are also fantastic options for getting a workout in while having a blast on the water.

Or, if you're looking for something a little more different, try taking a dance class. My husband and I took salsa lessons in Mexico City, and it was so much fun! Not only did we get some great exercise, but we also connected with the local culture.

3. Check Out Local Fitness Classes

Many fitness studios offer drop-in classes and day-passes for travelers. This is a great way to meet locals and stay on top of your fitness goals while experiencing the culture firsthand. Whether it's yoga, barre, or dance, you're sure to find something that fits your interests.


If you want to  learn more about healthy eating on vacation, consider reading this blog post.

Quick and Effective Hotel Room Workouts

If you prioritize having access to fitness equipment while on vacation, I highly recommend choosing a hotel with a gym. You can even prepare beforehand by creating a personalized workout plan with a personal trainer or finding guided workouts online.

But don't worry if your hotel doesn't have a gym! There are countless free workout videos on YouTube that you can easily do in your hotel room. You can find everything from Pilates and yoga classes to circuit training routines (which is my personal favorite), all without needing any special equipment.

If you're looking for a way to add resistance training to your routine, resistance bands are a fantastic option! They're lightweight, compact, and incredibly versatile. You can easily pack them in your suitcase without sacrificing space, and they offer a wide variety of exercises, making them a great travel companion. Speaking from personal experience, I used resistance bands during a solo trip to Miami a few years ago. Even though I typically trained with weights, my sessions with my personal trainer were just as effective using resistance bands.

Why Movement Matters, Especially on Long Flights

Sitting for extended periods on long flights can increase your risk of blood clots. Staying active during the flight is crucial for your health and well-being. Here are some tips:

  • Stretch and Move: Perform simple stretches in your seat or aisle when possible. Consider chair yoga to get your blood flowing.

  • Stand Up Regularly: Get up and walk around the cabin every hour or two, even if it's just for a few minutes.

  • Stay Hydrated: Drink plenty of water throughout your flight to promote circulation.

If you want to  learn more about naturopathic remedies for jet lag, consider reading Dr. Ivy Branin’s blog post “Leave it on a Jet Plane”.

Incorporating fitness into your vacation doesn't have to be complicated or stressful. By planning ahead, choosing active excursions, and taking advantage of hotel amenities or even your own hotel room, you can maintain your fitness momentum while having an amazing time on vacation.

FAQs

How do you maintain your fitness when travelling?

Traveling doesn't mean sacrificing your fitness routine. You can explore your destination on foot, taking walking tours or simply strolling around to get your steps in. Engage in fun physical activities like hiking, biking, swimming, dancing, or even kayaking or paddleboarding. If you prefer structured classes, check out local fitness options like yoga or dance studios. Remember, staying active on vacation can be enjoyable and a great way to experience your destination.

How do I not lose my gym progress on vacation?

The key to maintaining gym progress on vacation is consistency. If your hotel has a gym, create a personalized workout plan or follow guided workouts online. If not, try bodyweight exercises or resistance band workouts in your room. YouTube is a great resource for finding various workout routines. Even a short 20-minute workout can help you maintain your progress.

Should you workout during vacation?

Absolutely! Working out during vacation offers many benefits. It helps maintain your fitness progress, boosts energy levels for all your adventures, reduces stress, and can even be a fun way to explore new workout routines or activities. 

How do you work out when you travel a lot?

Frequent travelers can easily stay active on the go. Pack workout clothes, comfortable shoes, and portable fitness equipment like resistance bands. Research fitness options at your destination, like gyms, classes, or outdoor activities. Schedule dedicated workout time in your itinerary. If plans change, be flexible and adapt—bodyweight exercises and outdoor activities can be just as effective. Remember to prioritize movement during long flights to prevent blood clots.

Book an Appointment

If you're concerned about remaining healthy while traveling, or may suspect that there is an underlying health concern, our team at Simplicity Health Associates are dedicated to helping you navigate this journey through personalized, holistic treatment plans.

About Dr. Ivy Branin

Dr Ivy Branin is a Naturopathic Doctor in NYC who received her degree in Naturopathic Medicine from Bastyr University.  She graduated with a bachelor’s degree in biochemical engineering and a minor in French from Rutgers University.  After graduating from Rutgers, she worked for 3 years as a process validation engineer in the pharmaceutical industry in New York and Connecticut.

As a naturopathic doctor in NYC, Dr Branin does not approach disease with a “one-size fits all” perspective but rather sees each patient as an individual with their own potential for optimal health.  She supports people in their desire to feel good and good about themselves using the naturopathic principles of dietary and lifestyle management, homeopathy, visceral manipulation, botanical medicine, and craniosacral therapy.

Learn More About Dr. Ivy Branin